Training Log Archive: nmulder

Event: Gilbanken Colour-Coded
 

0843 - New map, Gilbanken at 1:10'000 and 5m contours. I had a shocking start, loosing 5min at #1, due to a funny map in the area. I then forgot to punch a control at a master map exchange (?) before messing up again in the same areas as #1. Very poor 2nd loop, not able to pull away from Gary De Klerk or Craig Ogilvie. Jeremy won, 10 minutes ahead, Garry 2nd, me 3rd. Heavy legs, can still feel Epic. The organisers might re-instate me, despite not punching (I wasn't the only one). The good news is that I hardly felt the muscle strain in my right thigh after the warm-up.

1630 - Warm up, stretching and strides.
6 x 200 with 3,2,1,3,2 minutes rest.
34.8
37.1
Felt a slight quad muscle (r) pull on both 200's, with it significantly worse on the 2nd. Decided not to risk it and sat out the rest of the session.

C • I'm sorry 2

1900 - Clearwater Mall. The route has changed a little from the previous 2 years, making it slightly harder. We lost 100m at the start and a small loop near the 3km mark, but gained a massive loop with major climb at about 8km. This makes the course at least 30 to 45s slower. I felt okay, but not brilliant. Muscles aren't in top shape, feeling it towards the end (after 8km) where I faded. The km markers were also all over the place, but otherwise a nice race.

0930 - Stepped up the weight load on most exercises.

1630 - Wits Track.
800m warm up and 6 x striding
3 x 800m with 3 min recovery
3.08.9
3.06.1
3.03.2
6 x stairs
warm down